One-Arm Row - same, high reps. Not too hard, I could have gone a little heavier.

Slider Lunge - so I was going to do RDLs, but my boss was in. I told him my knee was aching after the lunges on Monday. So he put me through some stick rolling and isometric contraction drills, and then slider lunges. At first they hurt, but once I got some terminal knee quad activation, they felt good. So I need to do some specific quad activation before I do quad exercises.

Z Curls - felt good. 15 is as low as I'm going rep wise, I just wasn't sure I had 20s in me.

Pushdown - good weight for 15s. Probably could have gone to 20 reps or a little heavier.

Face Pulls - easy, no challenge, but the motion was all I wanted to get in.

Z Curls - I had maybe 20 in the tank on set 1, 18 on set 2, and barely 18 on set three, and it was a grinder on the last rep. It'll be a slow push to 20 reps sets, but what the hell. High rep curls have gotten me pretty far recently so they stay in, and I'm getting my 15+ each set.

Pushdowns - light, to make sure it's all tris. Felt good.

Face pulls - #7 was too light, #8 was just right. Not heavy but enough to feel the resistance.

AM: MMA class. Only two guys doing standup showed, so we did some sparring with moderate contact. It went well and it was great practice, but right near the end of class I kicked and so did my partner and we hit knee-on-knee. I got the bad end of the deal and I had to stop.

***

Knee swelled up a bit and really hurt; as much as I hate to do it I had to take some ibuprofen at night despite icing it all day and keeping it elevated. Hurt to walk. Oh well, comes with doing standup.

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